Ever wondered how you sleep on your pillow? Is it a right position or not? Or what should be the ideal position to sleep on a pillow? No, we never think about such things. Sleeping positions come naturally to us. We never wonder if there can be any alternate comfortable positions or if this factor can affect our health.
What to Mind while Sleeping on Pillow?
The latest researches mention that our sleeping position has a direct effect on our health. The way we sleep on our pillow and the position we wake up in influences our day to day life and health in number of ways. It can affect your respiration, spinal alignment or even the wrinkling of the skin.
Your pillow along with the sleeping position plays a very important role in determining the quality of sleep. The target is to achieve a neutral position of your spine while you sleep. Sleeping in a neutral position avoids all kind of discomfort and prevents unnecessary pressure on your disc, nerves and muscles.
I have mentioned a few proven sleeping positions that enable you to sleep properly.
#1 Side sleeping position: It is one of the most common sleeping positions. It is instinctive and comfortable for most of us. You need a thick pillow to sleep in this position so that the huge space between your head and mattress can be filled easily. The support of pillow aligns your head and neck at an equal angle and keeps your spine straight avoiding unnecessary neck and pack pains. It encourages a proper sleep.
#2 Back sleeping position: The not so common sleeping position is acquired by a total of 14% of people. This position is the most recommended one because it provides a better sleeping posture. While you sleep on your back, your head, neck and back keep consistently natural and you sleep comfortably.
In this position, you need to elevate your head just a little bit to fill the space between your head and mattress. You need a thin-loft pillow as the thicker pillow will elevate your head at a slightly higher position. It will bend your neck in upward direction and will strain your muscles. In the same way, the extremely thin pillow will make your neck bend downwards resulting in extra stain and discomfort.
Tips to Sleep Better on Pillow
The ideal back sleeping pillows prevents you from any lateral twist and keeps your head relatively straight and neutral.
- Controlling your sleeping position is not an easy task. It is almost impossible to maintain a proper sleeping posture after you sleep still it is advisable to make a conscious effort to change your sleeping posture if it is wrong.
- Try to follow these few guidelines when you are going to sleep or if you wake up in the midnight by chance.
- The most important point is to keep your head and neck straight. Try to avoid any twists and bends in your spine and maintain this neutral position.
- The use of malleable pillows can solve your problem up to a great extent. As you change positions while you sleep, malleable pillow conform your neck and spine.
- As already mentioned, most of the people sleep on their sides. Your hips and legs are aligned and flexed in this position. Your upper leg, knee and thigh are left unsupported and ultimately they tend to slide forward ending up on the mattress. It creates an arch in your spine which results in lower back pain or hip pain in the future.
To avoid this rotation of the spine, you can sleep placing a pillow in between your knees and thighs.
- Next, if you sleep on your back, it is advised to put a pillow under your back. It will help in maintaining a normal spine curve. You can also alter the pillow with a rolled towel for a better support.
You will yourself realize how changing a small lifestyle habit can improve the quality and timing of your sleep considerably. It is feasible to make a change but you have to put constant efforts in the process. At the end, the changes are worthy.
If you notice any kind of neck, back or hip pain in your daily life, try opting this lifestyle change from tonight only.